Editor’s Note: Each month, HerbalEGram highlights a conventional
food and briefly explores its history, traditional uses, nutritional profile,
and modern medicinal research. We also feature a nutritious recipe for an
easy-to-prepare dish with each article to encourage readers to experience the
extensive benefits of these whole foods. With this series, we hope our readers
will gain a new appreciation for the foods they see at the supermarket and
frequently include in their diets.
The basic materials for
this series were compiled by dietetic interns from Texas State University in
San Marcos and the University of Texas at Austin through the American Botanical
Council’s (ABC’s) Dietetic Internship Program, led by ABC Education Coordinator
Jenny Perez.
We would like to acknowledge Perez, ABC Special Projects Director Gayle Engels,
and ABC Chief Science Officer Stefan Gafner, PhD, for their contributions to
this project.
By Hannah Baumana and Ashley Schmidtba HerbalGram Assistant Editor b ABC Dietetics Intern (TSU, 2014)
History and Traditional Use Range and HabitatThe cactus genus Opuntia encompasses a large group of species characterized by flat,
jointed or segmented pads known in botany as cladodes and in Spanish as nopales (singular: nopal).1 The cladodes are cylindrical or conical in
shape, covered with clusters of spines, and are uniquely adapted to a dry
desert climate due to thick, waxy stems that store water and minimize water
evaporation in much the same way that leaves do.2 Yellow, orange,
pink, and red flowers grow on the plant. Pear-shaped fruits, called tunas, mature on the cactus pads in
early fall. Two types of spines grow on the pads: large, fixed spines, and
small, barbed spines that detach from the plant easily.3 The fruit
often has clusters of smaller, inconspicuous spines and vary in color from
green, yellow, red, orange, and purple. The fruit contains hard seeds
surrounded by a fleshy portion. These succulent shrubs are drought-tolerant and
grow in arid and semiarid climates. The prickly pear is native to Mexico but
now grows across the United States, Australia, and South Africa.4 Prickly pear can be cultivated and propagated
easily because the pads can be removed from the plant and replanted, forming a
new growth.
Phytochemicals and Constituents
Opuntia
species contain a variety of nutrients and bioactive compounds that are
beneficial for human health. The pad and fruit compositions differ, but both
provide various levels of macronutrient distribution, vitamins, minerals, and
phytochemicals.
The fruits of the Opuntia species are
rich in antioxidant pigments called betacyanins.5 Betacyanins from
cactus pear fruit have been found to reduce low-density lipoprotein (LDL)
cholesterol levels after consumption and protect against oxidation.6
Numerous flavonol glycosides, plant-derived secondary metabolites with
important antioxidant properties, have been isolated from O. ficus-indica fruit concentrates.7
Pads of the Opuntia species contain manganese,
which is essential for glucose metabolism8; magnesium, which helps
the body regulate protein synthesis, muscle and nerve function, blood glucose,
and blood pressure9; and vitamin C.
Historical and Commercial Uses
The prickly pear has been used traditionally in a variety of ways, including
the treatment of digestive problems, edema, and topically for burn and wound
care.10 The bitter plant also has been used as a diuretic, a fever
reducer, for vitiligo (localized loss of pigmentation in the skin), urinary
problems, tumors, abdominal fluid build-up, inflammation, liver problems,
anemia, ulcers, bronchitis, hemorrhoids, bladder stones, inflammation of the
eyes, lower back pain, spleen enlargement, and management of human
immunodeficiency virus (HIV).3,11 Mashed pads historically were used
to relieve heat and inflammation. They were also applied to boils for quick removal
of pus. The flowers were used for lung problems, including bronchitis and
asthma. The fruit of the plant was used to cool the body, treat gonorrhea and
whooping cough, expel phlegm from the lungs, control excessive coughing, and
increase bile secretion. Indigenous tribes in Mexico and the Pima tribe in
central and southern Arizona use the cactus as a treatment for diabetes.
Additional historical uses of the species include treatment of hangovers,
prostate enlargement, and rabies.12
Opuntia cacti
played an important role in the daily life and economy of the Aztec and Maya,
since they served not only as sources of food for humans and livestock, but
also as host plants for the cochineal insect (Dactylopius coccus).13 Cochineals are used to make
carmine dye, a highly prized red dye for textiles. Carmine-dyed wool and cotton
remain important mediums in Mexican folk art.
Currently, Opuntia is cultivated in arid
and semiarid climates across the world including Mexico, Argentina, Brazil,
Tunisia, Italy, Israel, China, Spain, and California.3,14 Uses of
different components of the prickly pear encompass traditional uses as well as
use for food and beverages, for livestock fodder, dye, soap, drinking water
purification, thickening agent, and as a protective hedge for fencing.10
Mexico, Spain, Italy, northern Africa, and the United States commonly use the
plant for food, consuming both the pad and the fruit.3
Modern Research
Treatment of diabetes has been cited as a traditional use for Opuntia, prompting research on its
effects on various health parameters associated with diabetes. Rats with induced diabetes fed nopal flour from medium-sized pads followed
by glucose were found to have a reduced post-meal glucose peak.15 A
40% reduction in fasting blood sugar was also seen in rats that consumed nopal
flour, and a 30% decrease from treatment with nopal flour made with smaller pads.
The results suggest that the maturity (as indicated by the size) of the pad modifies
the blood sugar-lowering effects of Opuntia.
The fiber found in the pad could be the primary component responsible for its
blood sugar-lowering effects, delaying the absorption of carbohydrates from
foods. Additional benefits have been found in animal studies: concentrated juice
from the fruit of O. ficus-indica has
been found to protect against ulcer formation in rats.7
Studies in humans have also explored the antidiabetic properties of prickly
pear. A recent small study of type 2 diabetics found that consumption of
steamed nopales significantly reduced spikes in blood glucose levels and serum
insulin levels up to one hour after consumption of a high-carbohydrate
breakfast.16 The study also found a significant decrease in
glucose-dependent insulinotropic peptide (a hormone released from the small
intestine that stimulates insulin production17) after consumption of
nopales and a high-carbohydrate breakfast. In pre-diabetics, a product
formulated with both cladode and fruit skin extract of O. ficus-indica, named OpunDia™ (Martin Bauer Group, Vestenbergsgreuth, Germany), has been found to
reduce blood glucose spikes 60, 90, and 120 minutes after ingestion followed by 75 g of a glucose solution.18
Studies have found additional uses for the fruit and cladodes of the prickly
pear. The cladodes of the prickly pear cactus contain high levels of calcium
and have been studied for their effects on bone mineral density. Urine
calcium/creatinine levels decreased (increased urinary excretion of calcium can
be a symptom of bone-destroying diseases, among other physiological
abnormalities), and bone mineral density in the total hip region was increased
in women 35 to 55 years old after daily consumption of 55 g of dehydrated
nopal.19 Premenopausal women consuming 15 g of dehydrated nopal also
had increased bone mineral density of the lumbar spine region. The 15 g of
dehydrated nopal contained 500 mg of calcium and used nopales harvested at a
high maturity stage. Furthermore, consumption of tortillas filled with cactus
fruit jam increased blood antioxidant levels, blood vitamin C levels, and
protected lipids from oxidation in human participants.20 The jam-filled
tortillas also significantly reduced blood glucose, total cholesterol, and
triglyceride levels. Some evidence of antiviral properties, immunomodulation,
improvement of platelet function, and neuroprotection have also been noted.3
Interestingly, some research suggests that
prickly pear may be a useful and practical tool for water filtration. A study
from 2010 found that prickly pear gel filtered out 98% of bacteria in a
contaminated water sample. The researchers noted that the cactus could “become
a sustainable and affordable water purification method in the rural communities
of developing countries.”21
Nutrient Profile22
Macronutrient
Profile: (Per
100 g [approx. 1 1/4 cup sliced] raw nopal)
16 calories 1.3 g protein 3.33 g carbohydrate 0.1 g fat
Secondary
Metabolites:
(Per 100 g [approx. 1 1/4 cup sliced] raw nopal)
Very good source
of:
Calcium: 164 mg (16.4% DV) Vitamin C: 9.3 mg (15.5% DV) Magnesium: 52 mg (13% DV)
Good source of:
Vitamin A: 457 IU (9.1% DV) Dietary Fiber: 2.2 g (8.8% DV) Potassium: 257 mg (7.34% DV) Vitamin K: 5.3 mcg (6.63% DV)
Also provides:
Vitamin B6: 0.07 mg (3.5% DV) Iron: 0.6 mg (3.33% DV) Riboflavin: 0.04 mg (2.35% DV) Niacin: 0.41 mg (2.05% DV) Zinc: 0.25 mg (1.67% DV) Phosphorus: 16 mg (1.6% DV)
DV = Daily Value as established by the US Food and Drug
Administration, based on a 2,000-calorie diet.
Recipe:
Cactus Casserole with Rice, Ancho Chili, and Cheese
Ingredients:
- 2
dried ancho chilies, stems and seeds removed
- 3/4
pound cactus pads (or 1 15-ounce jar/can of nopales, drained and rinsed)
- 1
tablespoon canola or vegetable oil
- 1/2
medium yellow onion, diced
- 3
cloves of garlic, minced
- 2
cups sour cream
- 2
teaspoons ground cumin
- 1
teaspoon dried oregano
- 1/2
teaspoon ground allspice
- 1/4
teaspoon cayenne pepper
- 3
cups of cooked rice (white or brown)
- 8
ounces Monterrey Jack cheese, shredded
- Salt
and pepper to taste
Directions:
- In a
dry skillet over high heat, toast the chilies for about 10 seconds on each
side, or until they begin to puff. Remove the chilies and soak in hot water
until soft, about 20 minutes. Once hydrated, discard the soaking water and
place the chilies in a blender or food processor with 1/4 cup of fresh water
and blend until a paste forms. Set aside.
- Heat
the oven to 350° F.
- If
using fresh cactus paddles: remove the thorns by trimming the thick base and
edges of the paddle, then scrape the thorns with a paring knife without taking
off too much of the green skin. Take care with this step; gloves are
recommended. Thinly slice. Place the fresh cactus slices in a pot of water and
bring to a boil. Reduce heat and simmer for 15 minutes. Drain and rinse well.
Set aside.
- In a
large skillet, heat the canola oil on medium heat. Add the onions and cook
until translucent, about 5-7 minutes. Add garlic and cook for an additional
minute, then remove the skillet from the heat. Set aside.
- In a
bowl, mix together sour cream, prepared ancho chili paste, cumin, oregano,
allspice, cayenne, and half of the shredded cheese. Add cooked rice, cactus,
and onion-garlic mixture and stir to combine, tasting and adjusting seasoning
as necessary. Pour the casserole into a greased baking dish and top with the
remaining cheese.
-
Bake uncovered for 30
minutes, until brown and bubbling.
References
- Loflin B, Loflin S.
Texas Cacti: A Field Guide. College
Station, TX: Texas A&M University Press; 2009.
- Nobel, PS.
Ecophysiology of Opuntia ficus-indica.
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Organization of the United Nations; 2001:13-20.
- Chauhan SP, Sheth NR,
Jivani NP, Rathod IS, Shah PI. Biological actions of Opuntia species. System Rev
Pharm. 2010;1(2):146-151.
- Van Wyck BE. Food Plants of the
World: An Illustrated Guide. Portland, OR: Timber Press; 2006.
- Castellar R, Obón
J, Alacid M, Fernández-López JA. Color properties and stability of betacyanins
from Opuntia fruits. J Agric Food Chem. 2003;51(9):2772-2776.
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Allegra M, Butera D, Livrea MA. Absorption, excretion, and distribution of
dietary antioxidant betalains in LDLs: potential health effects of betalains in
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MR, Giuffrida D, et al. Chemical characterization and biological effects of
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Mildred E. Mathias Botanical Garden website. Available here. Accessed August 17, 2015.
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- Nuñez-López MA, Paredes-López O, Reynoso-Camacho R. Functional and
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- Glucose-dependent
insulinotropic peptide. The Free Dictionary website. Available here. Accessed
September 10, 2015.
- Godard MP, Ewing BA,
Pischel I, Ziegler A, Benedek B, Feistel B. Acute blood glucose lowering
effects and long-term safety of OpunDia™
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M, Rivera-Márquez JA, Trujillo-Arriaga HM, Tamayo y Orozco JA, Barreira-Mercado
E, Rodríguez-García ME. Intake of dehydrated nopal (Opuntia ficus indica) improves bone mineral density and calciuria
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